How to make a protein shake at home?

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A protein shake at home is exactly what people who are actively involved in sports or leading a healthy lifestyle need. Typically, they need to eat a fairly large amount of protein to maintain a high metabolic rate, gain muscle mass, or burn fat.

Most fitness experts suggest that you should consume about 2 grams of protein per 1 kg of body weight.

Thus, an athlete weighing 90 kg needs to eat 180 g of protein daily. That's quite a lot. To better understand this figure, it is worth noting that so much protein, for example, is contained in 800 g of chicken fillet. Agree, not everyone can eat so much chicken in a day, because, in addition to this, you also need to replenish the body with the necessary amount of carbohydrates and fats. It will be difficult for the gastrointestinal tract of even an absolutely healthy person to cope with such a volume of food. In such cases, protein shakes come to the rescue - they are convenient, fast and tasty.

In this article, we will tell you how to make a protein shake at home, share recipes and give some useful tips for consuming them.

Protein shakes: for weight loss... or?

These protein shake recipes can be used both during training for weight loss and as an additional source of protein when gaining weight. With their help, it is not necessary to actively use sports nutrition in order to consume the required amount of calories per day. You can make this cocktail yourself at home. It won’t always turn out cheaper than a portion of a gainer or protein shake, but it’s certainly always tastier and healthier!

Below you will find 4 recipes for homemade protein shakes that you can make at home. One has more protein, another is tastier, the third is higher in calories - choose for yourself!

Some tips on how to choose the optimal cocktail for yourself:

• Consider your individual characteristics. If you are an endomorph, you don’t need too high-calorie cocktails; choose one with more protein and less carbohydrates. You can add something protein yourself and create your own protein shakes for weight loss.
• Experiment. Calories won’t hurt an ectomorph – feel free to choose the one with the richest composition; homemade gainers will be ideal for you!
• Look at the composition. These cocktails contain many specific ingredients: milk, egg white, nuts, honey. For most people, any cocktail will do, but it’s best to remember before choosing a recipe whether you are allergic to any of the ingredients in the cocktail.
• Cost of ingredients. Some cocktails cost almost 2 times more than others due to their composition. Of course, this is not just like that: there are better sources of proteins and carbohydrates, a richer composition and they simply taste better. So choose wisely so that you have money left over for regular food!

Benefits of a natural cocktail

Without sufficient protein in the diet, fruitful exercise is impossible - the body simply will not have time to recover. Amino acids serve as a kind of building material for the restoration of muscle cells injured during strength training. A special drink will help cover the body’s needs for amino acids, speed up recovery processes and create all the prerequisites for gaining muscle mass.

Ability to select components

When making a protein shake for muscles at home, you choose what components it will consist of. You can completely select the optimal composition for yourself, for example, using cottage cheese if you need protein with prolonged absorption. You can use egg whites if you urgently need to prevent catabolic processes after training.

You can also vary the amount of simple and complex carbohydrates in your drink or make it without them altogether if you are trying to get rid of subcutaneous fat.

Natural ingredients

Homemade protein shakes are a great snack for women. And all because they are made from natural ingredients and do not contain extra calories, since they contain almost no fat and simple carbohydrates. In the fitness environment, it is a fairly common practice for female athletes to replace their last meal with such a cocktail. This allows you to get all the micro- and macronutrients necessary for the body, without loading the digestive system with a large amount of solid food. In addition, there is also a moment of everyday convenience: you do not need to spend a lot of time preparing dinner and washing dishes.

Product quality guarantee

And most importantly, when making a protein shake at home for muscle growth or weight loss, you are confident in the products you use. When buying a can of protein in a sports nutrition store, you cannot have a 100% guarantee that the manufacturer used high quality raw materials and the actual composition of the product will correspond to what is indicated on the packaging. Also, even in large chains of sports nutrition stores, there is always a risk of running into counterfeits, made under unknown conditions and from questionable ingredients. Such counterfeits often contain starch, maltodextrin, sugar and other simple carbohydrates, which reduces the nutritional value of the protein to zero.

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Sports supplements from the store or homemade cocktails

Sports supplements purchased in specialized stores give the athlete a complete understanding of the ingredients of the product, the amount of proteins, carbohydrates and calories in each serving.

No need to waste time buying and preparing. But this option has a drawback. If you don't like the taste, returning the product back to the store is out of the question.

And given the rather high price, homemade cocktails benefit from this, because they are much cheaper.

The time spent on preparing cocktails is justified by significant savings in money. Moreover, the athlete can experiment with the taste and quantity of components, and independently regulate the energy value of the cocktail.

What's better: turn on the blender or go to a sports nutrition store?

Of course, purchased supplements provide complete knowledge of the composition, amount of substances that are useful and necessary for an athlete, as well as dosage options and preparation instructions. There is also no need to go shopping and buy all the ingredients separately. These are of course positive aspects, but there are also some disadvantages. You may purchase an additional additive that may taste unpleasant. It is impossible to return such products to the store for the reason: “you don’t like the taste.” As a rule, “proteins from a bag” are somewhat more expensive than independent drinks for making at home.

We recommend reading: Standing abdominal exercises at home for women

The time spent on cooking almost always pays off in reduced costs. After all, taking supplements by athletes takes a very long time. There are opportunities to independently experiment with a variety of tastes and ratios of products, which can further increase the calorie and nutritional value of the product. The drink can be stored in the refrigerator for a long time.

Fruit

Fruits not only diversify the taste of drinks, but they are also sources of carbohydrates and various vitamins. Often prepared with citrus juice.

Here are some “fruit” recipes:

• orange juice – 100 g
• any fruit jam – 25 g
• olive oil – 2 large spoons
• sour cream – 120 g
• lemon juice (from half)
• one yolk

Another option for those with a sweet tooth:

• orange juice – 200 ml
• low-fat cottage cheese – 50 g
• half a banana
• chocolate (cocoa) – 30 g
• jam - teaspoon

But with these ingredients you can prepare a cold high-calorie drink with fruit:

• frozen orange juice – 250 ml;
• vanilla low-fat yogurt - half a cup;
• 1 banana;
• 1% milk – half a cup;
• 6 pieces of ice.

DIY isotonic cocktails

During physical activity, a person usually sweats profusely; through sweat we lose a lot of liquid and healthy salts, and to replenish them all, we need to drink isotonic cocktails - they contain all the necessary carbohydrates and microelements.

Isotonic cocktail at home: recipe No. 1

Based on 3 liters of boiled water, dilute in water ½ cup of sugar, 2 tablespoons of glucose powder, 1 teaspoon of soda, 10 milliliters of 4% potassium chloride and 1.5 milliliters of 25% magnesia.

Isotonic cocktail at home: recipe No. 2

Calculation: 1 liter of water. Add 2 tablespoons of honey, a pinch of salt, juice of 3 oranges to the water, separately cook the ginger root for 3 minutes, grate and add to the mixture.

Isotonic cocktail at home: recipe No. 3

Add 3 tablespoons of sugar, 150 grams of chopped cranberries and 1 teaspoon of salt to ½ liter of water.

You should take isotonic cocktails throughout the day or 1 glass 30 minutes before training.

There are still many recipes for various cocktails in sports nutrition; anyone can choose one to suit their taste and budget. Proper use of such cocktails will provide you with the ideal additional effect for sports training, help build muscle mass and get rid of extra pounds.

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Benefits of Protein Shakes

Proteins help increase body weight through muscle growth. They nourish the muscles, serve as an important building element, and help them recover quickly after grueling workouts.

The rate of absorption of liquid protein significantly exceeds the same indicators of its “solid” analogue.

Protein shakes can be consumed shortly before training, but exercising after a heavy protein lunch is difficult. A shaker filled with protein shake ingredients is easier to have on hand at the right time than a stack of food containers with the right products.

When should you drink a protein shake?

It is a mistake to believe that to develop muscles you need to drink protein several times a day. The optimal ratio of protein from food and supplements is 60/40%, that is, almost 2/3 of the norm should be consumed from regular food.

On non-training days, it is enough to drink a protein shake once a day, preferably in the morning (to reduce nighttime catabolism).

On days of physical activity, the cocktail is taken twice, in the morning and after training.

It is not advisable to drink a shake more than twice; it will not give any positive effect, except for the load on the gastrointestinal tract.

Also remember that the body can only absorb a small amount of protein at a time. Data from different studies may differ, but according to the general results, the maximum one-time dose should be 30-40 grams. Anything that enters the body above this norm will put an increased load on the kidneys (which remove all excess protein). The optimal amount of protein per serving is 25-30 g. This is the amount of protein you need to start from if you prepare the cocktail yourself. Also, do not forget that the daily protein intake should enter the body gradually, approximately at intervals of 3 hours.

The following scheme is considered ideal:

• Morning
  – breakfast (scrambled eggs or any other dish + protein shake);
• Afternoon snack
  – protein shake (only if there was no shake in the morning. Otherwise, a regular snack);
• Lunch
  – any dish with meat and side dish;
• Second afternoon
  snack – snack or protein shake (if this meal comes immediately after training);
• Dinner
  – regular protein food (fish, steak, etc.).

Foods for gaining muscle tissue

To build muscle mass, athletes should include foods that contain a complex of beneficial substances. Proteins, carbohydrates, microelements, vitamins, and fats play a particularly important role in the formation of muscle tissue; they should be included in the athlete’s daily menu.

Foods that help build muscle tissue:

• Vegetables and fruits – rich in vitamins, minerals and fiber;
• Legumes are rich in easily digestible proteins and carbohydrates;
• Meat – contains proteins and essential amino acids necessary for building muscle tissue;
• Dairy products - athletes can only include low-fat kefir, milk, cottage cheese;
• Seafood and fish are needed to provide the body with saturated fatty acids and minerals;
• Porridge – provides the body with complex carbohydrates that release energy throughout the day;
• Dried fruits and nuts - they provide the body with essential microelements and fats;
• Eggs - trainers recommend consuming 2-4 eggs per day; they are an essential source of easily accessible protein.

What to choose: protein powder or product shakes

Protein powder is a concentrated dry mixture made from common food products: milk, eggs, legumes. It contains the same amino acids as regular food, but little or no carbohydrates and fats. In this form, protein is well absorbed and makes it easy to meet calorie standards.

To maintain weight and health, regular whey protein is sufficient, and for vegetarians and people with lactose intolerance, soy or pea protein is suitable. Moreover, it is not necessary to dilute protein powder only with water or milk. You can make delicious and healthy smoothies with berries, banana, nuts and other ingredients.

Build it yourself: a complete guide to making protein smoothies →

If you don’t want to spend money on sports nutrition, try making high-protein cocktails from regular foods.

Protein drinks for weight loss

Protein shakes that are low in carbohydrates are suitable for weight loss. Due to the high amount of nutrients, they block the feeling of hunger for a long time. Many women are afraid to gain muscle mass by drinking shakes. A side effect is possible if protein nutrition is combined with strength training.

Simple rules will help increase the effectiveness of prepared drinks.

1. Do not exclude physical activity. The maximum effect is achieved by such exercises as: running, jumping, aerobics. Taking protein shakes without exercising, on the contrary, will provoke the appearance of extra pounds.
2. Cocktails are most effective when taken between meals and 2 hours before bedtime.
3. Adjust your diet taking into account the calorie content of the cocktail. The drink cannot be a substitute for a full meal throughout the day, but when drawing up a daily menu, its calorie content cannot be overlooked.
4. In some recipes, the calculation of products is made so that the volume of the finished drink is 300 ml or more. It will be better for the body if you divide the cocktail intake into small portions (for example: 100 ml 3 times a day).
5. Milk, cottage cheese, sour cream (for drinks) should be low-fat.
6. Drink the cocktail in small sips.

Cocktail recipe that will help you lose weight:

• a glass of soy milk;
• a glass of kefir;
• 1 tsp honey;
• kiwi.

The fruit is cut into cubes or strips, and the honey is slightly heated in a water bath. All ingredients are mixed in a blender. The drink is ready. A protein shake made with yogurt and juice will also help you lose weight. To prepare it you need to take yogurt and orange juice in a 1:1 ratio. Add 20 g of nuts (pre-grind in a blender or coffee grinder) and 1 tsp. honey.

The following recipe will require 2 tangerines, a glass of soy milk, 5 g of flaxseed oil and 0.5 cups of kefir. Mash the tangerines with an immersion blender. Add linseed oil to the pulp and mix thoroughly. The remaining ingredients are placed in a blender along with the tangerine pulp and mixed.

Another simple recipe:

• 50 g assorted nuts;
• 1 tbsp. honey;
• a glass of kefir.

The following drink is also popular:

• 0.5 glasses of milk;
• 10 g flax seeds;
• vanilla powder 5 g;
• glass of chilled water.

Recipe for exotic lovers:

• 70 g pineapple;
• 1 whole raw egg;
• 2 raw egg whites;
• glass of water.

Cool the drink before drinking.

• juice of 1 lemon;
• 5 g vanillin;
• a glass of apple juice;
• 2 eggs;
• 50 ml kefir:
• 10 g lemon zest.

Suitable for lovers of savory cocktails.

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Protein-carbohydrate cocktail recipe. Calorie, chemical composition and nutritional value.

Nutritional value and chemical composition of “Protein-carbohydrate cocktail”.

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

The energy value of the protein-carbohydrate cocktail is 74.3 kcal.

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

When to take

The purpose of protein shakes is to constantly maintain a high level of proteins in the body, which is a necessary condition for the stable growth of an athlete’s muscles.

There is a so-called protein window - 40 minutes before and 30 minutes after training. This is the best time to take a protein shake.

After waking up

You should not drink a cocktail during training; it is better to do it after it is completed.

In the morning, the concentration of glycogen in the liver is noticeably reduced, because the body has gone without food all night. Therefore, active actions (training) after waking up sometimes cause the secretion of catabolic hormones that eat away at the muscles.

With the help of a protein shake, you can protect yourself from glycogen deficiency. Your morning smoothie must contain fructose. It is present in large quantities in fruits and honey. Fructose is converted to glycogen at the liver level.

Training

Introducing food into the body before exercise is designed to enrich it with nutrients that will deliver energy to the muscles and help them grow. You will need both proteins and carbohydrates. But there is no need to “fill” your stomach with large portions of food before training - this will only interfere with your training.

A whey protein shake is exactly what is needed in this situation. Among the added carbohydrates, it is worth choosing fructose, which will not trigger the release of insulin. Before training, this hormone will lower your sugar levels and prevent you from burning fat.

After exercise, of course, muscles require protein for growth, and glycogen levels in the liver need to be restored. A protein shake made with whey protein mixed with casein is perfect.

Some people find it difficult to drink a shake immediately after a workout. It can be poured into two servings and drunk with a short pause.

Before bedtime

Muscles require a supply of nutrients even at night. But during sleep, solid food is not digested. Use protein shakes for these purposes. The evening dose should be prepared only with casein, as it is slowly absorbed and will nourish the muscles throughout sleep. Avoid carbohydrates as they simply turn into fat at night.

Protein-carbohydrate cocktail[edit | edit code]

No matter how incredible it may seem to you, you have the power to tune your body to build more lean muscle mass and reduce the proportion of subcutaneous fat, naturally and with the help of the simplest recipes. Here's how to do it. Immediately after finishing your workout, drink a protein-carbohydrate shake and you will start the muscle building process and increase your energy potential.

This simple formula equals 355 ml of carbohydrates and protein in liquid form, taken immediately after finishing a strength session. At this time, your body is best tuned to absorb these nutrients for subsequent muscle strengthening and fat burning. The supplement I recommend to my clients is Kpeiner's Muscle Building Formula. I have used these recipes with many bodybuilding clients over the years, and once they started drinking these protein-carbohydrate shakes, we noticed a noticeable change in body composition in favor of muscle mass.

Effect on the body[edit | edit code]

How does a protein-carbohydrate shake help muscles become stronger and stronger? Classes, of course, are the main incentive. You force your muscles to work harder, and they respond with increased growth. But for the muscle building process to begin, they must have a mixture of protein and carbohydrates to create the right hormonal climate for muscle growth.

That's what's happening. Protein and carbohydrates stimulate the body's release of insulin and growth hormone. Insulin is a significant factor for building muscles. It helps deliver glucose and amino acids into cells, returns these amino acids to body tissue, and prevents muscle and tissue loss. Growth hormone increases the rate of protein production, speeding up the muscle building process, and also ensures fat burning. Both hormones are directly involved in muscle growth. Your body is primed for growth with this simple formula.

Home Recipes

Of course, making your own cocktail will take much longer than making a powder one. But the effect and pleasure from a homemade product will be much greater. We present recipes for protein shakes for muscle growth at home.

Chocolate flavored

Making a homemade cocktail is a good alternative to industrial concentrates, but not everyone can find the time for this

№1

• Ingredients: 1 scoop of chocolate flavored whey protein; 300 gr. skim milk; 100 gr. grated almonds; half a crumbled candy bar to taste.
• Preparation: mix milk and protein in a blender, sprinkle almonds and chocolate chips on top. Eat with a spoon.
• Intended for use before sports.

№2

• Ingredients: 1 scoop of whey protein and the same amount of vanilla casein; a cup of lemonade (contains sugar, not aspartame).
• Preparation: lemonade and egg whites are mixed in an airtight container.
• Used after training.

№3

• Ingredients: 1 scoop of whey protein with chocolate; 300 ml skim milk; 150 grams of homemade cheese; instant cocoa (50 g).
• Preparation: Heat the milk, but do not boil. Pour the egg whites, cocoa and cheese into a blender with warm milk and grind until smooth.
• This cocktail is for the evening. After taking, go to bed.

With fruity aroma

No. 4 “Peach”

• Ingredients: Vanilla whey protein – 1 ml; a cup of purified but not distilled water; packet of instant oatmeal, canned peaches without syrup.
• Preparation: mix in a blender. Oatmeal can be replaced with corn flakes.
• The cocktail is intended to be taken before training.

No. 5 “Orange”

Choose only fresh ingredients for cocktails

• Ingredients: Scoop vanilla whey protein, low-fat vanilla yogurt (100-200 ml); natural 100% orange juice (300-400 ml).
• Preparation: mix everything in a blender.
• A protein shake for waking up in the morning.

No. 6 “Banana”

• Ingredients: Skim milk (300 ml); small banana; 1 tbsp. l. nut butter.
• Preparation: mix everything in a blender until smooth. Nut oil can be successfully replaced with coconut oil (but without sweeteners and flavors) or high-quality olive oil. During the hot season, you can add ice.
• This cocktail should be taken in the morning, afternoon, before classes.

No. 7 “Energy drink for the press diet”

• Ingredients: 2 scoops chocolate whey protein; a cup of 1% milk; soggy instant oats; 2 tbsp. l. vanilla yogurt; 2 tsp peanut butter; ice.
• Preparation: simply mix in a blender.
• A tonic cocktail to drink before training.

No. 8 “Strawberry”

• Ingredients: 300 ml low-fat vanilla yogurt; 400 ml. 1% milk; two m.l. whey protein; two tsp peanut butter; 200-300 grams of frozen or fresh strawberries; pieces of ice.
• Preparation: Blend in a blender until the ice is completely crushed.
• Drink daily between meals.

No. 9 “Banana-orange”

• Ingredients: banana; concentrated orange juice (50 g); 1% milk (300-400 ml); ice.
• Preparation: mix everything in a blender until smooth.
• Drink in the morning and between meals during the hot season.

No. 10 “Berry”

• Ingredients: 300 g of 1% milk, 200 g of soaked instant flakes (oatmeal or corn); 200 grams of strawberry, blueberry and raspberry mixture; 2 spoons of whey protein; ice.
• Preparation: Grind in a blender until mushy.
• Drink daily between meals and before training.

No. 11 “Summer”

• Ingredients: banana; 300 g strawberries; 300 ml 1% milk; two spoons of whey protein with vanilla flavor; 200 g finely chopped cantaloupe; 120 g low-fat yogurt; ice.
• Preparation: grind in a blender.
• We drink when it’s hot, in the morning, between meals and before training.

How to make protein shakes at home

Unless otherwise recommended in the recipe, simply combine all ingredients using a blender.

Classic Banana Protein Shake - 24 g protein, 293 kcal

juicybox.co

• 200 g milk;
• 100 g low-fat cottage cheese;
• 1 banana.

Protein shake with egg and syrup - 17 g protein, 200 kcal

wickedstuffed.com

• 200 g milk;
• 50 g low-fat cottage cheese;
• 1 egg white;
• 2 teaspoons syrup.

Fruit smoothie with honey - 19.5 g protein, 198 kcal

superhealthykids.com

• 100 g low-fat cottage cheese;
• 100 g milk;
• 2 thin slices of peach, preferably frozen;
• 1 tablespoon honey.

Chocolate protein shake - 34 g protein, 482 kcal

tablespoon.com

• 150 g Greek yogurt;
• 10 raw almonds;
• 1¹⁄₂ tablespoon cocoa powder;
• ¹⁄₂ teaspoon cinnamon;
• 1 banana, sliced ​​and frozen;
• 150 g milk;
• 1 teaspoon syrup - optional.

Strawberry Protein Shake - 41.5 g protein, 633 kcal

eatthismuch.com

• 450 g strawberries;
• 2 tablespoons sugar;
• 225 g cottage cheese;
• 2 tablespoons honey;
• 1 teaspoon vanilla;
• 60 ml water;
• ¹⁄₂ large banana or 1 small;
• 1 cup ice;
• whipped cream - optional.

Preheat the oven to 180 degrees. Peel the strawberries, mix with sugar and place in the oven for 30 minutes. Stir once during cooking. Remove from oven and let cool.

Using a blender, mix the berries and their juice with the remaining ingredients until smooth.

Protein shake with strawberries and pineapple - 25.6 g protein, 470 kcal

jolynneshane.com

• 110 g strawberries, fresh or frozen;
• 125 g Greek yogurt;
• 125 g milk;
• 30 g pineapple juice;
• 40 g soft peanut butter;
• ¹⁄₂ tablespoon honey.

Protein shake with banana and spinach - 22.4 g protein, 196 kcal

fannetasticfood.com

• ¹⁄₂ large banana, chopped and frozen;
• 150 g unsweetened low-fat Greek yogurt;
• 225 g spinach;
• ¼ teaspoon vanilla extract (3.5 g vanilla sugar).

Protein shake with oatmeal and berries - 23 g protein, 557 kcal

lecremedelacrumb.com

• 45 g oatmeal;
• 230 g milk;
• 80 g frozen berries;
• 3 tablespoons honey;
• 100 g Greek yogurt;
• some ice.

Peanut Butter Protein Shake - 22.3 g protein, 485 kcal

motherthyme.com

• 80 g blueberries or blueberries (can be replaced with cherries);
• 1 tablespoon peanut butter;
• 280 g low-fat vanilla yoghurt;
• 1 medium banana;
• a few ice cubes.

Protein Shake with Nuts and Seeds - 19 g protein, 529 kcal

kitchenconfidence.com

• 1 tablespoon pumpkin seeds;
• 1 tablespoon sunflower seeds;
• 1 tablespoon flaxseed;
• 1 sliced ​​banana;
• ¼ teaspoon vanilla extract (3.5 g vanilla sugar);
• 8 almonds;
• 245 g milk (can be replaced with almond milk);
• ⅛ teaspoon turmeric;
• 1 teaspoon honey;
• 3 ice cubes.

Soak pumpkin, sunflower and flax seeds in water overnight. Place the banana in the freezer.

In the morning, drain the water and grind the seeds in a blender. Add frozen banana, vanilla, turmeric, honey, milk, almonds and ice and use a blender to blend until smooth.

Detox cocktail for cleansing the body

Did you know that the body's ability to handle protein and fat can be the biggest limiting factor to muscle fiber growth.

Digestion and absorption are the key to increasing muscle size, this green energy detox is ideal for the colon, liver and overall body cleanse. Use it 2-3 times a week and you will have more energy, better digestion and less problems with gas (stool).

• 2 cabbage leaves;
• 2 stalks of celery;
• 2 apples;
• ½ tbsp. spinach;
• one lettuce leaf;
• lemon to taste.

Recommendations:

• Instead of apples, you can try kiwi, peach or mango for variety.
• This green drink is rich in vitamins, minerals and antioxidants.

Protein shake recipes for gaining muscle mass

This drink is not dietary. It can be prepared using recipes for gaining muscle mass at home.

The main ingredient in homemade protein shakes is kefir or medium-fat milk. The sources of proteins are: sour cream, cottage cheese, egg powder for gaining muscle mass, and carbohydrates are honey, jam, ice cream, sugar and fruits.

Buy products for each new portion, preferably fresh ones. The cocktail should be drunk within the first couple of hours after preparation. Blend with a blender until you have a runny, runny consistency.

Protein shake

To prepare it at home, you should first run to the store. You will find everything you need on supermarket shelves, but protein should be purchased at a special sports nutrition store. It is best to take whey protein.

Ingredients:

• dry protein - 50 g;
• cottage cheese, low fat - 70−100 g;
• egg - 1 pc.;
• milk - 500 ml;
• fruit syrup.

Pour milk into a blender, add a couple of tablespoons of protein powder and blend.

Then add a little cottage cheese to the resulting mixture. Whisk again.

Then add enough protein so that the volume of the mixture is half a liter.

Add frozen berries or top with fruit syrup. This will not only add flavor, but also serve as an antioxidant. If there are no berries, sprinkle with ice.

Whisk until liquid.

Banana

Ingredients:

• milk - 250 ml;
• banana - 1 piece;
• cottage cheese - 150 g;
• jam - 2.5 tsp.

Jam and bananas are the most popular products from which athletes make cocktails.

Jam and bananas are high-calorie foods, making them good fuel for muscles.

With strawberry

Compound:

• milk - 250 ml;
• cottage cheese - 150 g;
• strawberries - 150 g.

Place all ingredients in a blender and shake thoroughly. You can sweeten the cocktail at your discretion by adding sugar.

Chocolate protein

Ingredients:

• milk - 250 ml;
• cocoa powder.
• cottage cheese - 150 g;

The amount of cocoa is according to your taste. It should be remembered that a drink for weight gain should consist of the maximum number of calories. Calorie content can be increased with sugar, honey or jam.

Protein-carbohydrate cocktail

In addition to protein, you will need a large amount of carbohydrates. Carbohydrate shakes are best for this. For example, a drink called “Good Morning” contains 2 grams of fat, 25 grams of protein, 74 grams of carbohydrates. The energy value of this drink is 399 calories.

For preparation you will need:

• powdered milk - 40 g;
• apple juice - 200 ml;
• yogurt - 50 g;
• applesauce - 120 ml;
• protein - 10 g;
• wheat sprouts - 2 tbsp. l.;

Pour juice into a blender, add yogurt and applesauce. Beat for 15 seconds. Add the rest of the ingredients. Beat until you get a homogeneous mass.

Whey Protein

Whey protein is the “elite” in the protein supplement market, but the technology for its production is quite complex. So, you are unlikely to be able to make whey protein with your own hands, since this is only possible at industrial facilities. However, what we described above can easily be called its homemade analogues, albeit with some reservations.

This product is rightfully highly valued among regular gym goers, however, due to the complexity of its production, it is very expensive. It is very rich in various amino acids, which are quickly and easily absorbed by the body, and this is one of the determining factors both in building muscle and in getting rid of excess fat.

But after reading this article, you already know how to replace protein at home, even if this replacement will not be as effective as ready-made whey protein powder. So, have some delicious cocktails and good luck in the gym!

How to drink a protein drink correctly

If you decide to gain muscle mass and at the same time switched to sports nutrition, then we recommend that you familiarize yourself with the basic rules for taking cocktails:

• You should not drink the entire drink at once, it is best to divide the portion into several doses: in the morning on an empty stomach, 30 minutes before and after training, in the evening as a light afternoon snack, and also at night to maintain the required amount of proteins even during sleep;
• You are allowed to drink no more than 700 ml per day;
• if you have never exercised during the day, then postpone taking the drink until the next day in order to avoid excess protein formation in the body, which will then be very difficult to “boost”;
• For cooking, use only fresh products, but in no case frozen, as the content of nutrients in them sharply decreases.

source of protein for a sculpted body without excess fat

How to use homemade protein

It has already been briefly written here when it is best to consume a protein shake, namely during the so-called “windows”. But let's add a little:

• When using “prot” in the morning, you should take it instead of breakfast, and not with it. But not every athlete, especially a beginner, can handle this approach, so you can cut yourself some slack and drink the mixture while snacking on fruit or whole grain bread. It is advisable that the morning intake occurs a couple of hours before training (if you have a workout during the day).
• The optimal dose of pure protein for bodybuilders is 1.5-2.5 grams per kilogram of weight. The amount of pure protein in homemade drinks is less than the volume of the cocktail itself, so you should take this into account when calculating your individual norm.
• Such mixtures guarantee a feeling of fullness for quite a long time, so your schedule for eating regular food may have to be adjusted.

What is a protein shake for?

Sports form consists of a balanced diet and a set of training. Nutrition comes first, since food and its components are responsible for muscle growth and recovery after strength training.

To gain muscle mass, you need to consume, on average, 4000-4500 calories per day and about 1.5-2 grams of protein per 1 kg of weight. Agree, it becomes difficult to achieve this with regular food, and in order to get the required amount of “building material”, you need to eat about 700 grams. chicken breast daily (for a man weighing 90 kg and calculating 2 grams of protein per kg of weight).

Protein shakes come to the rescue - store-bought or homemade, it doesn’t matter, they equally help in muscle recovery and growth; timely supply of nutrition to the muscles prevents them from burning during and after subsequent training. Of course, you can eat two to three times more breast, eggs and cottage cheese in addition, or you can drink a glass of protein shake

Agree that drinking a cocktail based on milk and bananas is much more pleasant than throwing in another portion of monotonous food

Of course, you can eat two to three times more breast meat, eggs and cottage cheese in addition, or you can drink a glass of protein shake. Agree that drinking a cocktail based on milk and bananas is much more pleasant than throwing in another portion of monotonous food.

A protein shake is needed to maintain protein intake in an athlete’s diet and to diversify his daily diet.

When and who should take it?

Taking gainers is suitable for almost all athletes if you drink cocktails correctly. First of all, it is useful for ectomorphs, that is, athletes with a thin physique and difficulty gaining muscle mass. Such athletes are not prone to gaining excess fat, so additional calories from a gainer will only be of use. Endomorphs should approach the choice of gainer components with caution and, first of all, focus not on the taste of the cocktail, but on the optimal ratio of nutritional supplements and calorie content.

Despite the misconceptions that have reigned in the field of bodybuilding for years, it is advisable to take a gainer only after training

. Protein and carbohydrates will restore wasted muscle resources and provide them with everything they need for growth. Ectomorphs are allowed an additional cocktail throughout the day. Regardless of the type of addition, the intake of a gainer must be taken into account when calculating the total calorie content of the daily diet. This will allow you to stay within the limits and build primarily pure muscle mass rather than fat.

During cutting or losing weight, a gainer is strictly contraindicated, because in 99% of cases it will lead to an excess of calories in the diet.

How do these recipes help ectomorphs?

All of these recipes are rich in calories, complex carbohydrates, healthy fats and, of course, protein. However, they are especially rich in carbohydrates. Hard gainers have higher insulin sensitivity than most other people. This allows you to quickly utilize glucose, turning it into muscle glycogen, ready for use as fuel.

The insulin response associated with the high carbohydrate content of these snacks helps prevent muscle tissue breakdown. As insulin is secreted, more amino acids and glycogen are released into the muscles to store protein.

In simple terms, getting adequate carbohydrates along with protein from these snacks will help you avoid breaking down muscle tissue during a tough workout, but instead send a message to your body that it needs to bulk up.

Protein shake recipes for intense physical activity

With intense physical activity, the need to obtain complete protein and vitamins for the body increases significantly. After all, it is protein that helps muscles recover faster . Its deficiency may not have the best effect on the quality and effectiveness of your training. Before training, it is better to take a high-carb smoothie, such as Banana, as this will help you gain energy and fight fatigue. After training, it is best to prepare yourself a light protein shake, with low-fat cottage cheese or milk, and low-calorie fruits. You can also use skim milk powder for these cocktails. It will enrich its composition with proteins without excess carbohydrates and fats.

“Light protein shake based on milk powder”

• 2 tablespoons low-fat cottage cheese
• 150 ml. reduced fat milk
• 100 grams of fruits or berries
• 2-3 tablespoons milk powder